Magnesium ion's high solubility in water helps ensure that it is the third most abundant element dissolved in seawater. Magnesium is the 11th most abundant element by mass in the human body; its ions are essential to all living cells, where they play a major role in manipulating important biological actions. Hundreds of enzymes thus require magnesium ions in order to function. Magnesium compounds are used medicinally as common laxatives, antacids (i.e., milk of magnesia) and in a number of situations where stabilization of abnormal nerve excitation and blood vessel spasm is required (i.e., to treat eclampsia). Magnesium ions are sour in the taste, and in low concentrations help to impart a natural tartness to fresh mineral waters. Activates over 100 enzymes and helps nerves and muscles function. Helps maintain the integrity of cell membranes and stabilizes the cell electrically Critical for proper heart function. Magnesium is an essential mineral for human nutrition. Magnesium in the body serves several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body. Learn more about the many health benefits of magnesium. What Foods are High in Magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule which gives green vegetables their colour contains magnesium. Beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium. You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water usually contains more magnesium than "soft" water.
Magnesium Rich Foods
Magnesium insoluble salts, such as magnesium hydroxide (milk of magnesia) and magnesium oxide depend on stomach acid for neutralization before they can be absorbed and thus offer poor oral magnesium sources. Magnesium aspartate, chloride, lactate and glycinate each have bioavailability 4 times greater than the oxide form and equivalent to each other. Magnesium citrate and magnesium sulfate (Epsom salts) have been recommended as magnesium sources. Claims of repletion with blue-green algae/ cyanobacteria have not been proven, and the powdered product contains only 2mg of magnesium per gram, which would require 150 grams to supply 300mg of magnesium. Severe hypomagnesemia is often treated medically with intravenous or intramuscular magnesium sulfate solution, which is completely bioavailable, and effective.
It is said that a deficiency of magnesium causes nerve cells in the brain to get over-excited. This can be linked to migraines. The best sources of magnesium include whole grains, nuts, seeds, legumes, dried fruit and leafy green vegetables. "According to a study published in Men's Health, 77 percent of men do not take enough magnesium, the element involved in more than 300 bodily processes particularly those responsible for generating energy, in their daily diet. The daily intake of magnesium in men is reported to be about 80 percent of the recommended 400 milligrams. Low levels of magnesium are linked to increased blood levels of C-reactive protein, a key marker for heart disease. Scientists therefore urge men to include more magnesium-rich foods such as halibut and navy beans along with magnesium supplements in their daily diet." Symptoms of magnesium deficiency include: hyperexcitability, muscle weakness and tiredness Severe magnesium deficiency can cause death from heart failure. Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or citrate. The citrate is the least expensive oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule. Ayurvedic drugs: Abhrak chemical name is flogopite. Which contain potassium, magnesium, fluorine, alumunium & silicate.
Lecturer, P.G.Department of Sharir Kriya, National Institute if Ayurveda, Jaipur 302002